CrossFit Workout Of The Day 11/5/2019

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CrossFit:

Push Press From the floor(Week 1 of 4) 20 min or less:

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

SUPERSET with/

10 Strict TTB or 5/arm Single Arm Dumbbell Rows

Then:

6RFT: (cap15)

6 Front Squats 185/125

12 HSPU

24 Double-unders

rx+:

Complete the workout as a chipper: 36/72/144

QuickFit:

1 Minute on/1 Minute off for 16 minutes

10 KBS + Max Cal Bike

CrossFit Workout Of The Day 11/5/2019

By: 0

CrossFit:

Push Press From the floor(Week 1 of 4) 20 min or less:

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

SUPERSET with/

10 Strict TTB or 5/arm Single Arm Dumbbell Rows

Then:

6RFT: (cap15)

6 Front Squats 185/125

12 HSPU

24 Double-unders

rx+:

Complete the workout as a chipper: 36/72/144

QuickFit:

1 Minute on/1 Minute off for 16 minutes

10 KBS + Max Cal Bike

CrossFit Workout Of The Day 10/31/2019

By: 0

CrossFit:

30s on/30s off for 20 minutes:

M1-5) step down box jumps

M6-10) row

M11-15) farmers carry

M16-20) kbs

Athletes can start anywhere, but complete all 5 rounds prior to moving on

Then:

2 min/side shoulder bands

2 min/side lizard

4 min body foam roll or lacrosse roll

2 minute fragon/side

QuickFit:

For Time (Cap15)

30s on:30s off x 16:

4 rounds of Bike

4 Rounds of Thrusters

4 rounds of Running

4 Rounds of ABmat sit-ups or tab